Everyone is busy these days. It's tough enough to find enough time to play cricket, let alone train.

But you already know how important it is to be fit for cricket.

One simple solution might be to cut back how long your workouts last. If you can get a full workout in a few minutes why bother going into the gym for an hour?

I want to take a break from new articles for a moment to give you a general update on how everything is going since miCoach was born.

In part one we found out the building blocks of trust. Today we tackle the difficult people who want to break it all down again.

Most club cricketers play for the fun and camaraderie they game brings, at least in part.

Studies have shown that footballers pass the ball to their friends more than less liked team members. Even if the latter player is in a better position. The real shock is that this can still happen at professional level.

The conclusion? Cliques are not good if you want a successful team.

In the last few days, three giants in their fields all made statements about the role of exercise that put together couldn't be ignored.

First, batting great Geoff Boycott found himself agreeing that training in the gym is too disconnected from playing cricket to be effective.

Purpose: To practice flat catches and backing up at various distances

Description: Players line up as per the diagram in groups of three. The coach (c) hits the ball out to the nearest catcher. If the ball goes wide of the catcher the backup catchers must catch or stop the ball. Rotate players every third catch.

Variation: The nearest catcher can simulate bowling before the ball is hit back to them to recreate caught and bowled practice. High catches can also be added for variety.

How are you supposed to improve your game when your club has no practice sessions? 

There are many club sides that do nothing but have a good game followed by a couple of pints afterwards. It's more common in English village cricket teams who have no pretentions to league success. 

In part one, we found out why planning the perfect day is so important. Today we discuss how to make it a reality.

When you have your perfect day on paper, what happens next?

You need to find out what the practical steps are to making your dreams a reality, and there is a simple process to doing this.

There is a saying in the world of fitness gurus the world over:

Everything works, but for only so long.

It's not just modern exercise physiology either. Even the ancient Greeks knew the importance of mixing things up.

Will playing attacking cricket get you better results than playing the percentage game?

You can have both.

Fast bowling, big spinning and hard hitting are fun, but cricket is a subtle game. Even Twenty20 has nuances. The best brand of aggressive cricket you can play is the selective type. Aggression is a mindset, not an on/off switch.